C4W3D1: 4/29/12
Great 7-8 hours of sleep before work.
Watched a friend do a charity Muay Thai fight the night before so had a few drinks which helped me sleep, considering I only had around 2-3 hours of sleep the day before.
I was unusually energetic a couple hours before I left work and it stayed with me as I arrived at the gym (8/10)
Think I was very excited on doing Kroc Rows today, which I think has become one of my favorite things to do!
Great training session overall and finished it with some Krav Maga right after lifting.
Best part of today was achieving my strength goal for the bench press!
Now to add a few more pounds to the new strength goal!
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Tags: 1RM, 5/3/1, Bench Press, Conditioning, Dips, Dynamic stretching, Foam rolling, Goal, Goal Achieved, Krav Maga, Kroc Rows, Overhead Press, Overhead Squat, Power Clean, Prowler, Static Stretching, Strength Goal, Training
C4W2D3: 4/27/12
Slept around 5-6 hours before work with a very short nap right before I left for work.
Late start after I arrived at home to go to the gym due to the need to drop the wife to work first.
Energy level was slightly better than last session but still not stellar. (7/10)
This week just sucks due to not getting enough proper sleep and I believe it shows in my lifts.
Decent session but I hope I get enough rest to have a better numbers next week.
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Tags: 1RM, 5/3/1, 5x5, Deadlift, Dynamic stretching, Foam rolling, Goal, Power Clean, Squat, Static Stretching
C4W2D2: 4/13/12
Had around 5-6 hours sleep but really needed more.
Arrived at the gym feeling fine but really short on time. (6/10)
Plan was to at least do the main lift today and the BBB Bench Press super set with pull/chin-ups and skip the other assistant work.
Unfortunately I acquired “Wife Agro” and had to stop after the 3rd set of my BBB BP.
Decent workout but wished I had more time to do more.
I also have not been able to do much conditioning work this week due to being weak and too tired from lack of sleep and also not having enough time to do it.
Hopefully I can squeeze at least 2 conditioning work before the week is over.
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Tags: 1RM, 5/3/1, Agile 8, Barbell Curls, Bench Press, Chin-up, Conditioning, Dynamic stretching, Face Pull, Foam rolling, Goal, Overhead Press, Overhead Squat, Power Clean, Pull-up, Static Stretching, Strength Goal, Superset, Tricep Pushdown
C4W2D1: 4/22/12
Had a not so great 5-6 hours of sleep.
Tried to sleep earlier but wife decided we should chat late into the night …
Decided to take some White Flood tonight as I really did not feel awake today and arrived at the gym feeling tired and less than energetic. (5/10)
Disappointed with my performance at the gym today but it was expected considering my lack of sleep.
(I forgot to mention that the day before I was up for over 24 hours before my wife allowed me to sleep …)
I am still trying complete the lifts with as little rest time as possible between sets.
Was debating if I should do Krav Maga today as my post-workout conditioning or not but at the end I decided to not be a complete pussy and went.
Overall, I wore myself out and surprised I was able to do what I did today!
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Tags: 1RM, 5/3/1, Agile 8, BJJ, Conditioning, Deadlift, Dynamic stretching, Foam rolling, Goal, Hanging Leg Raise, Krav Maga, Muay Thai, Power Clean, Squat, Static Stretching, valsalva maneuver, White Flood
5/3/1: +16 Weeks Progress Review
Body Pics:
Day 1: 1/1/2012
+16 Weeks: 4/22/12
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Tags: 1RM, 5/3/1, Bench Press, Conditioning, Deadlift, Goal, Overhead Press, Personal Record, Power Clean, Progress Review, Prowler, Squat
Cardio: 4/21/12
Krav Maga: 1 hour
First time doing a class at my old school.
Felt like I am a newbie again at times lol.
Actually had fun and sweat a lot.
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Tags: Cardio, KravMaga, Martial arts
C4W1D3: 4/20/12
Six to seven hours of sleep before work.
Went to the gym after work feeling decent but not great again. (7/10)
This is probably due to the whole week I have been going to the gym with no caffeinated stimulants again.
I have been using some BCAA based supplements to help me with my lifts though.
Not too bad a session but wish it could be better.
First week of any cycle lately on 5/3/1 seems to be not to stellar.
Hopefully I progress better as the weeks go on as per the last cycles I have done.
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Tags: 1RM, 5/3/1, Agile 8, Bench Press, Dips, Dynamic stretching, Foam rolling, Goal, Kroc Rows, Overhead Press, Overhead Squat, Power Clean, Squat, Static Stretching
Conditioning: 4/19/12
Prowler Push:
Weight: 90 lbs
Distance: 40 yards/Lap
Laps: 4
Rest: 1 minute
Terrain: Asphalt
Weight: 180 lbs
Distance: 40 yards/Lap
Laps: 6
Rest: 1.5 minutes
Terrain: Asphalt
Positions: High Vertical Bar on Odd number laps, Top Horizontal Bar on Even number laps.
Total Time: 17m37s
Route: http://connect.garmi…ivity/169611932
Original plan was to do the easy prowler workout of just 90 lbs after work as punishment for myself for forgetting to stretch after yesterdays training session!
But I decided to man up and do the medium workout!
It sucked ass!
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Tags: 5/3/1, Conditioning, Prowler
C4W1D2: 4/18/12
Solid 6 hours of sleep but wish I could have more.
Had to wake-up to pee and could not go back to sleep after that.
Felt decent when I arrived at the gym but I don’t think I had my whole game face on today. (6/10)
Managed to do the minimum I needed to do and that is about it.
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Tags: 1RM, 5/3/1, Ab Wheel Rollout, Agile 8, BBB, Deadlift, Dynamic stretching, Foam rolling, Goal, Power Clean, Squat
